Which Vegetables Can You Eat on Keto?

Since the ketogenic diet limits carbs to under 30 grams daily, some vegetables aren’t keto-friendly.

But that doesn’t mean that all vegetables are off-limits on keto.

In this article, I’ll discuss which vegetables are keto-friendly and which ones aren’t.

Why Choose Keto?

The ketogenic diet has been proven to be beneficial in weight loss.

In addition, a ketogenic diet is great for people with health conditions that stem from insulin resistance, such as diabetes, high blood pressure, or dementia.

This is because a ketogenic diet eliminates carbs, one of the critical factors in insulin resistance.

Keto also reduces inflammation and improves specific mental processes, like cognitive performance and mood stability.

So, a ketogenic diet can still be beneficial even if you aren’t trying to lose weight.

However, if you’re new to keto and aren’t exactly sure how keto causes weight loss, this is how it works.

Why Do People Lose Weight on Keto?

People lose weight on keto because when you eliminate carbs, your body’s insulin lowers, so it reaches a state of ketosis where it can use its own fat for fuel.

So, to reach ketosis, you must eat under 30 grams of net carbs per day.

But, when it comes to the carb count in vegetables, most beginners on a ketogenic diet get confused because they don’t know the difference between net carbs and total carbs.

What’s the Difference Between Net Carbs and Total Carbs?

Total carbs are the total carbohydrates in a food, including fiber and artificial sweeteners. However, net carbs are the carbs in a food excluding fiber and artificial sweeteners.

On a keto diet, it’s much more important to count net carbs instead of total carbs since net carbs are the only carbs that spike insulin.

For example, since fiber digests so slowly and has so few calories, it doesn’t affect your blood sugar or insulin.

But, the carbs that come from net carbs, like those from sugar, do affect your insulin and blood sugar.

So, that’s why most people don’t count total carbs as carbs on keto and instead track net carbs.

This is specifically important regarding vegetables since most of them are high in total carbs but low in net carbs.

So, most vegetables that you know are keto-friendly.

But, some of the starchier ones aren’t.

However, if you just want a nice list of keto-friendly vegetables, here are ten of the best low-carb vegetables for a keto diet.

1.) Zucchini

Zucchini is a keto-friendly vegetable because one cup of raw zucchini only contains 4 grams of total carbs and 3 grams of net carbs.

This low-carb vegetable is known as the “vegetable of the gods” for a reason; it tastes so freaking good!

Zucchini is the main ingredient in many traditional Mediterranean dishes. 

Zucchini is also rich in vitamins and minerals, such as potassium and vitamin A, all while having almost zero net carbs.

If you want to find a way to incorporate zucchini into your diet on keto, I recommend this Mediterranean zucchini boat recipe since it’s effortless to make and satisfying.

You can also use a vegetable noodler to turn zucchini into “zoodles.”

Just fry your zoodles in some pasta sauce, olive oil, and cheese, and you’ll start to sing in Italian! 

Delizioso!

2.) Cucumber

Cucumbers are keto-friendly because one cup of sliced cucumbers only contains 4 grams of total carbs and 3 grams of net carbs.

People have eaten cucumbers for centuries because it’s refreshing and contains a high amount of vitamins, minerals, and fiber. 

It also contains high amounts of resistant starch, an essential digestive nutrient for low-carb dieters. 

You can use cucumbers anywhere, like in a salad or by themselves. 

You can also use them as a substitute for zucchini in most dishes, such as pasta, salads, soup, etc.

So, this low-carb vegetable can be considered your best friend on keto!

3.) Avocado

One large avocado contains 24 grams of total carbs. However, they’re still keto-friendly because most of the carbs in avocados come from fiber, so they won’t affect your insulin or kick you out of ketosis.

Avocado is another favorite among people who follow low-carb diet plans. 

Even though avocados aren’t technically vegetables, this fruit has been used by civilizations since ancient times due to its incredible nutritional value and health benefits.

Avocados have more fat than any other fruit, so they’re great for a ketogenic diet. 

In addition to that, since avocados are rich in fat and fiber, they can help with satiation.

So, if you’re having hunger problems on keto or want to enjoy the health benefits of avocados, try eating some alone, in guacamole, or in salads.

4.) Cauliflower

Cauliflower is great for a ketogenic diet since one cup of cauliflower only contains 3 grams of net carbs.

This low-carb vegetable is an excellent source of fiber and vitamins, such as vitamin B6, B12, folate, niacin, and potassium. 

It is also rich in vitamin C and antioxidants. 

You can use it in salads or as a substitute for pasta in most dishes. 

I highly recommend making cauliflower ’n’ cheese, which is a mac ’n’ cheese replica, since it tastes so good! 

Just make mac ’n’ cheese as you normally would, but use cauliflower instead of macaroni.

You can also use cauliflower in most other savory dishes to replace pasta, potatoes, or noodles.

5.) Green Beans

Green beans are keto-friendly since one cup of cooked green beans only contains 4 grams of net carbs.

Green beans are one of the only types of beans that you can enjoy on a keto diet since most other beans are high in carbs.

Green beans are a great source of fiber, vitamins, and minerals. 

They’re also very filling and help to keep away carb cravings.

I love eating green beans in a keto green bean casserole or, my favorite, this Turkish green bean dish with tomato sauce and olive oil.

6.) Kale

Kale is one of the best keto-friendly vegetables since it virtually doesn’t contain any carbs.

Kale is rich in nutrients and antioxidants and is 10x more nutrient-dense than iceberg lettuce.

Kale is also very high in fiber, making it the perfect vegetable for people who want to stay full while they lose weight.

Since most people, including me, don’t like the taste of kale by itself, I love making kale smoothies with kale, low-carb fruits, and water.

7.) Snap Peas

Snap peas are keto-friendly because one cup of snap peas only contains 5 grams of net carbs.

Snap peas are another excellent low-carb snack that can be eaten in salads or alone. 

They are also a great source of fiber, which can help keep you full. 

I love munching on them by themselves since they’re slightly sweet.

But, since they contain 5 grams of net carbs per cup, make sure that you don’t eat too many of them.

8.) Asparagus

Asparagus is a great keto-friendly vegetable since it only contains 6 grams of net carbs per cup, and it is high in fiber.

In addition to that, it tastes great!

Just bake it in the oven with olive oil and enjoy a tasty and filling keto dish. 

I also like to bake it with a cheesy sauce as a side dish to chicken or fish.

9.) Broccoli

Broccoli is a keto-friendly vegetable because it only contains 4 grams of net carbs per cup.

It’s a great source of fiber, vitamin C, and potassium. 

I love using broccoli as a side dish instead of rice or as a substitute for cauliflower in my cauliflower ’n’ cheese.

10.) Artichokes

Artichokes are great for a ketogenic diet since one cup of artichokes only contains 6 grams of net carbs.

Artichokes are an excellent source of fiber and plant-based protein.

One artichoke contains 4 grams of protein, which is relatively high compared to most vegetables.

In addition, inulin, an indigestible carbohydrate found in artichokes, functions as a gut-friendly prebiotic.

Cooking artichokes can seem complicated, but it can be simplified.

You can steam, boil, barbecue, roast, or sauté artichokes.

Steaming is the most common cooking method; it takes around 20–40 minutes, depending on the size.

Another alternative is baking artichokes for 40 minutes at 350°F.

But, if you want something more delicious, adding spices and other seasonings to stuffed artichokes gives them a burst of flavor.

You can serve the edible parts of an artichoke hot or cold with different dips.

Conclusion

Keto is not just about eating sticks of butter and pork rinds from Costco.

It’s also about eating low-carb vegetables that are high in nutrients and fiber. 

Eating vegetables is a great way to stay healthy and full on your keto journey. 

I hope this helped!

If you want to learn how much weight you can lose with keto and intermittent fasting, you can read my article here where I share how much weight I lost with keto and IF and how you can lose weight too.